CrossFit Shropshire – CrossFit
Warm-up
Warm up run 10-400m + MWOD (No Measure)
Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)
Skill
Wall Ball (No Measure)
Complete A to D as the weeks progress
A) Wall Ball Breathing drill. With a light (or virtual) wall ball, breathe out on the way down and in on the way up
B) Wall Balls Rx weight and height 5-10 reps
C) Air Squats X032 3-10 reps
D) Wall Ball 2 for 1 shots 3-10 reps
Wall Ball Milestones (AMRAP – Reps)
30 seconds: 12 shots
1 minute: 25 shots
1 1⁄2 minutes: 37 shots
2 minutes: 50 shots
2 1⁄2 minutes: 62 shots
3 minutes: 75 shots
3 1⁄2 minutes: 87 shots
4 minutes: 100 shots
4 1⁄2 minutes: 112 shots
5 minutes: 125 shots
5 1⁄2 minutes: 137 shots
6 minutes: 150 shots
Weighted Seated Box Jump (Weight)
Max Weight Seated Box Jump
From 12″ seated box, jump onto a 20″ box.
Max weight with barbell on back
Rock back, swing the arms to the rear while lifting feet off the ground, then swing the arms forward, and slam the feet down as you jump up to the box.
Metcon
Rx: Metcon (Time)
For time:
5 Overhead Squats, 135/95 lbs
5 Toes-to-bars
10 Double Unders
4 Overhead Squats, 135/95 lbs
10 Toes-to-bars
20 Double Unders
3 Overhead Squats, 135/95 lbs
15 Toes-to-bars
30 Double Unders
2 Overhead Squats, 135/95 lbs
20 Toes-to-bars
40 Double Unders
1 Overhead Squat, 135/95 lbs
25 Toes-to-bars
50 Double Unders
15:00 Time cap
LIq: Metcon (Time)
For time:
5 Overhead Squats, 115/75 lbs
3 Toes-to-bars
5 Double Unders
4 Overhead Squats, 115/75 lbs
3 Toes-to-bars
10 Double Unders
3 Overhead Squats, 115/75 lbs
9 Toes-to-bars
15 Double Unders
2 Overhead Squats, 115/75 lbs
12 Toes-to-bars
20 Double Unders
1 Overhead Squat, 115/75 lbs
15 Toes-to-bars
25 Double Unders
15:00 Time cap
LII: Metcon (Time)
For time:
5 Overhead Squats, Choice
5 Wall bar knee raises
:60 of SU
4 Overhead Squats, Choice
10 Wall bar knee raises
:60 of SU
3 Overhead Squats, Choice
15 Wall bar knee raises
:60 of SU
2 Overhead Squats, Choice
20 Wall bar knee raises
:60 of SU
1 Overhead Squat, Choice
25 Wall bar knee raises
:60 of SU
15:00 Time cap
Assistance
Standing Calf Raise (30-30-30)
On 2″ blocks
One light warm up set then 3 sets of heavy 30 reps. Toes straight ahead, turned inward, and turned outward. Stretch out after each set!
